Decisive's Workout Journal

[semag]

I'm thinkin maybe aiming you towards this routine, it's really close to the one you got, a few things moved around, but it'll develop a core of strength for you... think this: "Move big weights, and you are big." I.e. Not too many small guys moving a lot of weight around.

Monday:
Squats 3 x 5
SLDL 3x5
Calves (your choice of exercise) 2 x 10

Wednesday:
Wide grip flat bench 2 x 6 (index fingers on the rings)
Incline medium grip bench 2 x 6 (pinkies on the rings)
Weighted dips 2 x 10
Upright rows or side laterals 1 x 10
(maybe a little rear delt work if you really want it)


Friday:
Dead lifts 2 x 5
Hyperextension 1 x 10-15
Bent over rows 2 x 4
Reverse grip narrow grip pull downs 2 x 6
Standing wide grip curls 2 x 8 (or your favorite curl here)

 

[Lifeforce]

I'm very happy man. And for your information I'm gonna ditch my journal at bb.com and keep all my lifting here =) When you write that post I remember so clearly how I felt the first couple of month of training. Keep kicking it hard man.. lift the big weights and get strong like a real man!

If I were you decisive I'd have some deadlifts in there. 3 or 4 sets of them 4-8 reps. Also, try to get some power cleans in there too. They are awesome for the traps! Keep the reps on the power cleans a little lower, 4-6 is sufficient IMO. If you want to get better grip for the deads I really recommend farmer's walk too! Man do they rip the flexors up. Just keep it under 40 meters. I think the program look pretty good too, but a little overemphasiz in the forearms. They grow big by doing heavy grip work. Skip the wrist curls and do some farmer's and heavy deads and they'll grow =)


Semag: I don't agree with keeping the reps so low. The main focus he should have right now is to put on mass. Low reps simply doesn't build that kind of muscle. I've been on the 5x5 (or at least my version of it) and I def feel that my muscles aren't worked out to failure by lifting so few reps. They get hit hard, but not hard in the bodybuilding fashion. I've played around with max-ot too when I did bodybuilding and if I compare the two 4-8 reps is way better for building mass. That's just my opinion. I'd like to hear your reasoning behind keeping the reps so low.

 

[Double]

yes some real deadlifts couldnt hurt.........maybe two sets DL and two sets SLDL.

i would skip the incline bench...it is almost like a shoulder day when you do that and you already have a shoulder day.....shoulder need regneration!

upright rows can be dangerous for your shoulder joints.....when the weight is low in the beginning you dont regognize it but it probably will **** up your shoulder. and you dont need it. my shoulder is ****ed from bench press alone so always keep good form on it even if you have better joint genetics than me-_-

 

[semag]

Lifeforce: No problem man. I was skeptical a few weeks ago when I started that routine as well, but I read some stuff that made some sense. How many little guys do you see getting a 600 lb squat, a 600 lb deadlift, and a 450 lb bench

Big weights = big body = more mass.... the person who moves the most weight is most certainly going to add mass. I've found with this workout, you can add 2.5 lb plates (your best friends!!) almost every week and feel like "ok, I'm gonna power this up, it's only 5 reps." And if you miss the last rep??? You'll get it next week.

I figured it was worth a try about 3 weeks ago, and have been pleased with my results. Now... I'm starting to read up on DoggCrapp's training, I think I'm gonna throw together one of his routines next week.

 

[Lifeforce]

That makes sense semag. Thanks for explaining. What is your stats now in the big three if it's ok to ask.

 

[semag]

Fine to ask lifeforce

I haven't maxed out in a long time, but here's what my current workout is running on.

3x5 squat @ 270
2x6 Bench @ 235
2x5 Deadlift @ 335

 

[Lifeforce]

Your strong man. What do you weigh?

My lifts are pretty light in comparison:

Squat: 5x275 3x287
Bench: 4x170
Deadlift: 5x286 4x297

 

[semag]

I weigh 190 right now, I'm down from 200 at the beginning of the quarter, although I had a REALLY dirty bulk, hahaha...

Dude, your wheels totally outclass mine. I can't squat worth shyt, and I seriously think if you start pumping up the weight on bench, you'll get it exploading no problem.

With the deads, I just got my form down better. I used to do a lot of touch & go... but as I started throwing more weight on, it forced me to get better form on that first rep (which used to be the worst one ) which in turn means that I end up doing like, 5 singles. In essence, the weight goes down, hits the ground, and you power it back up.... which is what I saw in some videos.

 

[Lifeforce]

Thanks! =)

I'm working on the bench alot, what do you think about board presses? And when are you suppossed to do them?

So you mean you are suppossed to drop the weight from the upper part and lift it up again? Not do any negatives where you lower it down slowly and go again.

 

[semag]

Well, I've seen a lot of videos of guys dropping it, but I don't like to slam the weight like that, it seems like you're trying to draw attention

What I do mean tho, is once I hit the bottom, the weight is back all the way on the ground... if you just "touch & go," you can get it so that the weight touches, but you're still pulling it, but IMO, that's not a powerlifting move, because you're tense for like 5 reps, which at 500-600 lbs, would kill you.

http://www.ironaddicts.com/The Top 10 Deadlifting Mistakes.html?t=1761

Check that out.

 

[Lifeforce]

I read that article about half a year ago, and now I'm mature enough in my lifting to realize that my deadlift is all wrong. I keep my shoulders together, start to low with the hip, etc... I'm gonna try to increase the weight next DL session. Thanks for the link. This time it really helped.

Haha.. I'm an attnetion *****.. I like to drop weights. Especially olympic ones, they bang the most :cheer: